What to Expect in Your First EMDR Session

Starting a new type of therapy can feel intimidating, especially when it involves something as unique as EMDR. If you’re considering this approach, knowing what to expect in your first session can help ease anxiety and prepare you for the journey ahead.

The Initial Phase: History and Preparation

To ease your mind, it's important to know that your first EMDR session will not dive immediately into reprocessing traumatic memories. Instead, your therapist will take time to learn about your background, symptoms, and goals. Together, you’ll identify the specific issues that feel most pressing, and you’ll discuss how EMDR therapy can be tailored to your needs.

Preparation is a key part of this stage. Your therapist may teach you grounding techniques or relaxation exercises to use if strong emotions come up. Building trust and safety is always the first priority, and EMDR is a long process in which you are empowered to communicate a pace that feels manageable.

The Structure of EMDR Therapy

EMDR typically unfolds in eight phases, but your first session will likely cover the initial steps:

• Gathering history

• Identifying target memories

• Teaching calming strategies

• Establishing a sense of safety

Only once you feel ready will you move into the reprocessing phase.

What Reprocessing Looks Like

When the time comes, your therapist will ask you to focus on a specific memory while guiding you through bilateral stimulation. You may notice thoughts, feelings, or body sensations arise. The therapist will check in often, helping you stay grounded and present.

You don’t need to describe every detail of the memory; just holding it in mind while engaging in the process is enough for your brain to begin reprocessing it.

Closing the Session

Every EMDR session ends with a calming closure. Your therapist will help you return to a calm state before leaving, and you’ll likely practice grounding exercises together. The goal is for you to walk out feeling stable, even if you’ve worked on something particularly challenging.

After Your First Session

It’s common to feel tired or reflective afterward. Some clients notice subtle shifts right away, while others need a few sessions before significant changes emerge. Keeping a journal of thoughts or dreams can help track progress over time, as can noticing that you my have reacted differently in a situation that would have caused more intense symptoms previously.

Moving Forward

Your first EMDR session is just the beginning of a healing process. By understanding what to expect, you can approach it with confidence and curiosity. With the support of a trained therapist, EMDR therapy can be a powerful tool to provide you some relief and desired changes in how you perceive and react to the world around you.

We invite you to contact us to book a free 20-minute initial phone consultation or first appointment with one of our licensed therapists. You can email us at support@elevationbehavioraltherapy.com or call/text us at (720) 295-6566 with any questions.

You deserve to feel lighter emotionally.

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